The Ultimate Calisthenics Chest Workout for Beginners

  • By: gymtrix
  • Date: January 7, 2023
  • Time to read: 6 min.

Calisthenics is a unique form of exercise that has been used for centuries to improve one’s strength, balance, flexibility, and agility.

It requires nothing but your own bodyweight and uses the power of gravity in order to become strong.

The major objective of performing this style of workout is to be able to lift and control your body movement with ease and while it may appear as something unfamiliar, calisthenics has been done since time immemorial.

All you have to do is use stable objects around you like benches or bars, or even the ground itself in order to work out those muscles, making it the perfect activity for anyone who likes trying new things.

The Ultimate Calisthenics Chest Workout for Beginners

Calisthenics History

The ancient practice of calisthenics can be traced back to Greek origins. Composed of two words “Kallos” and “sthenos” it literally represents beauty and strength.

Kallos is the Greek word for beauty, and sthenosi is the Greek word for strength. This form of exercise was originally developed as a means of fitness and health for the urban citizens of Ancient Greece, but its true power has transcended time and is used by modern day fitness enthusiasts around the world.

Calisthenics experienced a surge in popularity when it was adopted by Australian state schools in the 1930s, introducing generations of students to its array of exercises that not only strengthen but also add gracefulness into their movements.

After its inception, it quickly spread and took root in Australia and Victoria, where it was embraced as a form of body training and keeping fit.

These days, calisthenics has become increasingly popular due to its emphasis on strength-building exercises such as push-ups, sit-ups, jumps, squats and many more.

Calisthenics can also be added to other fitness activities like gymnastics and yoga. This gives people who want to take their fitness routine to the next level a wide range of health benefits.

Calisthenics Chest Workout

Calisthenics exercises offer a unique way to engage your body in an effective and efficient workout.

While traditional weightlifting routines focus on isolating specific muscle groups, calisthenics is all about stimulating the entire body each exercise engages multiple muscles and requires your entire body to be in motion throughout the workout session.

This makes it an ideal form of exercise for developing strength without overworking any one muscle group too much. Additionally, because calisthenics utilizes only bodyweight and gravity, there is virtually no risk of injury or strain when done properly.

Calisthenics are a great way to build strength and muscle without the use of weights. When it comes to targeting your chest muscles, there are several amazing exercises that you can add to your calisthenics routine. Such as:


Push-ups are one of the most commonly known exercises for training your upper body. To focus more on training your chest, rather than giving your shoulders more attention, it is important to keep your hands apart and away from each other when doing push ups.

Knowing how to properly do push ups can be difficult, so following these steps can help you get the most out of this exercise:

  1. Place your hands on the ground shoulder-width apart, and extend your legs behind you.
  2. Keeping your core engaged and back straight, slowly lower yourself towards the floor until your chest is about an inch away from it.
  3. Pause for a second before pushing yourself back up to the starting position.

Push-ups are a great exercise for boosting overall health and strength. Not only can they help strengthen and tone the upper shoulders, but push-ups also provide stability and balance.

Additionally, with regular practice, they can help build muscle mass in your chest and shoulders.

Push-ups are a good way to work out that anyone can do. They are also easy to do, which makes them a good way to improve your fitness at home.

Chest Dip

Warming up is an essential part of any physical activity and should never be skipped for any reason. When it comes to doing chest dips, warming up beforehand is especially important because of the amount of strain that can be placed on the body.

Knowing how to properly do chest dips can be difficult, so following these steps can help you get the most out of this exercise:

  1. Place your hands shoulder-width apart on the parallel bars.
  2. Lift your body off of the ground and straighten your arms, so that you are suspended in the air with your weight resting on your hands.
  3. Bend your elbows and lower your body towards the ground until your shoulders are below your elbows.
  4. Push yourself back up to the starting position by straightening your arms.
  5. Repeat for the desired number of repetitions.

Chest dips are an excellent exercise for building muscle in both your chest and triceps. The best way to build strength and size in those muscles is to do this exercise three or four times a week and take breaks between each workout. 

Narrow Push-ups

Narrow push-ups are a great way to target the chest muscles, giving you that toned look. This exercise can be done correctly with a few simple steps.

  1. Position yourself in a push-up position with your hands close together
  2. Lower your body to the ground, keeping your back flat
  3. Push yourself back up to the starting position
  4. Repeat

Narrow push-ups are an effective exercise routine for engaging your chest and triceps muscles. They are beneficial for keeping balance, stability and posture due to the higher tension that this type of push-up puts on those particular areas.

Moreover, narrow push-ups can also be used to develop more muscles within the chest and shoulder regions. When performed correctly, they can help you gain muscle definition and strength in those areas.

Their versatility makes them a great addition to any workout regime.

One Arm Knee Push up

Regular push-ups are a great way of strengthening your arms and core muscles. However, pushing yourself to do one-arm push-ups can further improve coordination, balance, and strength.

To work on achieving the perfect one-arm push-up, start with finding an elevated surface like a bench or couch that is sturdy enough to support your weight.

This exercise can be done correctly with a few simple steps:

  1. Place one hand on the elevated surface and extend the other arm out in front of you.
  2. Lower your body down towards the ground, keeping your back straight and your arm extended.
  3. Push yourself back up to the starting position and repeat.

This advanced body training exercise is a great way to gain both upper body strength and stability, while also aiding in balance. It targets the core muscles in our arms and chest with precision, making it an effective full-body workout. 

If you want to drastically improve the strength and definition of your chest muscles without spending money on pricey gym memberships or equipment, then a bodyweight routine is the way to go.

Benefits of the Ultimate Calisthenics Chest Workout

Calisthenics workouts are an excellent way to improve health and enhance physical strength. These exercises are beneficial as they strengthen muscles in the chest and pectoral area, while also allowing users to build stronger coordinating neurons within the brain.

Calisthenics workouts don’t put strain on joint tissues or ligaments, so they are gentle on the body yet have dramatic benefits for health and fitness. Not only do these types of exercises help build muscle, but they also burn calories and reduce the risk of injury.

Over time, people will find that their flexibility increases, making them more agile and able to complete movements more effectively. Calisthenics is a great way to work out because it has so many benefits.

Calisthenics has many attractive benefits to offer. It is used to keep stability and balance, which is helpful for singers who want to get better at practicing. What’s more, it requires no specialized equipment or location and is thus very cost-effective.

These are just a few of the reasons why simple, fun exercises like calisthenics are becoming so popular around the world. It provides a great way for people of all ages to get fit.


Calisthenics is a form of exercise with a rich history and has been practiced for generations around the globe. Calisthenics is a form of strength and conditioning training that is unmatched because it uses only bodyweight exercises.

Not only do calisthenic exercises help promote physical health, but also serve as a great way to clear the mind, helping people achieve a sense of mental focus and clarity.

Modern studies show that calisthenics can give you more energy, make your endorphins go up, and make you feel less stressed. If you’re looking for such benefits, why not try a calisthenics chest workout today! You’ll be sure to see results if you work hard and stick with it.

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